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How Good Nutrition Can Transform Lives: A Guide for Families of Individuals with Special Needs

Author: Sally Shi-po POON, Registered Dietitian

 

Caring for someone with special needs is both rewarding and challenging. Small successes—like introducing a new food, improving sleep, or alleviating digestive discomfort—can make a significant difference in daily life. Yet, many caregivers may overlook the profound impact that nutrition can have on these outcomes.

Having worked closely with individuals with Autism Spectrum Disorder (ASD), Attention Deficit Hyperactivity Disorder (ADHD), Down’s syndrome, and other developmental conditions, I’ve witnessed firsthand how tailored nutrition can improve physical health, enhance behaviour, and boost overall well-being.

Let’s explore the science and practical strategies that can help individuals with special needs thrive.

Common Nutritional Challenges and Solutions

  1. Digestive Issues

Many individuals with special needs experience digestive problems, such as constipation, bloating, or diarrhoea. These issues can affect mood, behaviour, sleep, and overall quality of life.

Practical Dietary Solutions:

  • Increase Fibre Gradually: Incorporate fruits, vegetables, legumes, and whole grains to support bowel regularity.
  • Add Probiotics: Include fermented foods like yogurt, natto, or kimchi to promote a balanced gut microbiome. Consult a healthcare provider before introducing supplements.
  • Stay Hydrated: Ensure sufficient water intake to prevent constipation and support digestion.

Addressing digestive problems can improve comfort, behaviour, and overall well-being.

  1. Picky Eating

Picky eating is particularly common among children with ASD or ADHD due to sensory sensitivities to textures, tastes, or smells. This can lead to prolonged, stressful mealtimes and a limited diet.

Strategies to Manage Picky Eating:

  • Set Time Limits: Keep meal durations to 20–30 minutes. Use a timer and explain to the child, “When the timer rings, mealtime is over.” Avoid offering snacks later to encourage timely eating.
  • Create a Routine: Designate an eating space and establish pre-meal routines, such as washing hands, to signal it’s time to eat.
  • Set Clear Expectations: Use simple rules like “Stay seated while eating” and “No toys or screens at the table.” Praise positive behaviour with specific feedback, e.g., “Great job trying a new food today!”
  • Minimise Distractions: Turn off background noise and remove unrelated items from the table to help the child focus on eating.
  • Align Caregiver Practices: Ensure all caregivers follow the same mealtime rules to avoid confusion and ensure consistency.

When to Seek Help: If picky eating persists, consult a dietitian, occupational therapist, or feeding therapist for specialised strategies.

  1. Misguided Dietary Restrictions

Some families eliminate foods such as eggs, dairy, gluten, or nuts based on unproven methods like IgG food sensitivity tests. However, such restrictions are often unnecessary unless recommended by a healthcare professional. Removing entire food groups without evidence can lead to nutrient deficiencies and increased stress during meal planning.

Steps to Take:

  • Consult a licensed allergist or healthcare provider if you suspect a food allergy or intolerance.
  • Focus on a well-balanced diet that includes a variety of nutrient-rich foods unless advised otherwise by a medical professional.

Reputable organisations, including the American Academy of Allergy, Asthma & Immunology, and Canadian Society of Allergy and Clinical Immunology, discourage the use of IgG testing to diagnose food allergies or sensitivities due to a lack of scientific evidence.

  1. Managing Side Effects of Psychiatric Medications

Medications prescribed for ADHD or behavioural challenges, such as stimulants or antipsychotics, can impact appetite, weight, and overall nutrition.

Common Side Effects:

  • Stimulants: May reduce appetite, leading to weight loss or nutrient deficiencies.
  • Antipsychotics: Often increase appetite, resulting in weight gain and raising the risk of obesity and related conditions.

What Families Can Do:

  • Monitor Appetite: Track eating patterns and consult a dietitian to adjust portion sizes or meal timing.
  • For Reduced Appetite: Offer nutrient-dense options like smoothies, nut butters, and full-fat dairy in small portions.
  • For Increased Appetite: Focus on low-calorie, high-fibre foods such as fruits, vegetables, and whole grains to manage weight.
  • Encourage Physical Activity: Regular exercise can promote a healthy weight, improve mood, and enhance overall well-being.
  1. Fast Eating Behaviours

Some individuals with neurodiverse conditions may eat too quickly because of sensory sensitivities or impulsivity. This can lead to overeating, poor digestion, or bloating.

Tips to Slow Down Eating:

  • Encourage thorough chewing and sipping water between bites.
  • Use smaller utensils or serve smaller portions to naturally slow the pace of eating.
  • Create a calm, distraction-free environment to promote mindful eating.
  • Model slow eating behaviours by eating together as a family.

Slowing down during meals enhances digestion, helps individuals recognise fullness, and makes mealtimes more enjoyable.

  1. Food Additives and Hyperactivity

Research, such as the Southampton Study (2007), suggests that certain artificial food additives may contribute to hyperactivity in sensitive children. The effects, however, are small and not universal.

Problematic Additives:

  • Sunset Yellow (E110)
  • Quinoline Yellow (E104)
  • Carmoisine (E122)
  • Allura Red (E129)
  • Tartrazine (E102)
  • Ponceau 4R (E124)

Practical Steps:

  • Keep a food diary to track patterns between diet and behaviour.
  • Focus on whole foods like fresh fruits, vegetables, lean proteins, and whole grains.
  • Read labels and avoid products containing the identified additives if sensitivity is suspected.
  1. The Gut-Brain Axis

The gut-brain axis is a two-way communication system between the digestive system and the brain. A healthy gut microbiome has been linked to several benefits for individuals with special needs, including:

  • Improved digestion and reduced discomfort.
  • Better mood regulation via serotonin production.
  • Enhanced sleep quality through melatonin regulation.
  • Potential reductions in challenging behaviours like irritability or aggression.

Gut Health and Immunity:

Around 70% of the immune system resides in the gut, where it helps regulate inflammation and strengthen the body’s defences. A healthy gut microbiome can also lower the risk of allergic conditions like eczema and hay fever in children.

Final Thoughts

Good nutrition is a cornerstone of improved health and well-being for individuals with special needs. By addressing specific challenges—whether related to digestion, eating habits, or medication side effects—families can create meaningful changes in daily life.

Early intervention is key. Building healthy habits during childhood lays the foundation for lifelong physical and emotional well-being. With patience, creativity, and professional support, families can empower their loved ones to thrive.

Together, we can build a brighter, healthier future—one meal at a time.

 

良好的營養如何改變生活：特殊需求家庭的指南

照顧有特殊需要的人士，既充滿回報也充滿挑戰。小小的成功，例如引入一種新食物、改善睡眠或減輕消化不適，都可以對日常生活產生重大影響。然而，許多照顧者可能忽略了營養對這些結果的深遠影響。

在與自閉症譜系障礙（ASD）、注意力不足過動症（ADHD）、唐氏綜合症及其他發展障礙人士的密切合作中，我親眼見證了量身訂造的營養如何改善身體健康、提升行為表現及促進整體健康。

讓我們一起探討可以幫助特殊需要人士茁壯成長的科學原理和實用策略。

 

常見的營養挑戰與解決方案

  1. 消化問題

許多特殊需要人士會遇到消化問題，例如便秘、腹脹或腹瀉。這些問題可能影響情緒、行為、睡眠及整體生活質素。

實用飲食解決方案：

  • 逐步增加纖維攝取量： 加入水果、蔬菜、豆類及全穀物，以促進腸道規律。
  • 添加益生菌： 包括乳酪、納豆或泡菜等發酵食品，以促進腸道微生物群平衡。在使用補充劑前諮詢醫療專業人士。
  • 保持水分充足： 確保足夠的飲水量以防止便秘並支持消化。

解決消化問題可改善舒適感、行為及整體健康。

 

  1. 偏食問題

由於對質地、味道或氣味的感官敏感，自閉症或ADHD的兒童特別容易出現偏食問題。這可能導致長時間、壓力大的用餐時間及飲食單一化。

管理偏食的策略：

  • 設定時間限制： 將用餐時間限制在20至30分鐘內，使用計時器並向孩子解釋：「當計時器響時，用餐時間結束。」避免之後提供零食，以鼓勵按時進食。
  • 建立固定的用餐規律： 指定用餐地點，並設立如洗手等用餐前的例行活動，讓孩子知道是用餐時間。
  • 設立清晰的規則： 使用簡單的規定，例如「就餐時要坐好」及「不允許玩具或屏幕在餐桌上」。以具體的反饋表揚積極行為，例如：「今天試了一種新食物，做得很好！」
  • 減少分心： 關閉背景噪音，並移除餐桌上無關的物品，幫助孩子集中注意力進食。
  • 統一照顧者的做法： 確保所有照顧者遵循相同的用餐規則，以避免混淆並確保一致性。

何時尋求幫助： 如果偏食問題持續，請諮詢營養師、職業治療師或餵食治療師以獲取專業策略。

 

  1. 誤導性的飲食限制

一些家庭可能基於未經證實的方法（例如IgG食物敏感測試）而限制食物，例如蛋類、奶製品、麩質或堅果。然而，除非有醫療專業人士建議，這些限制通常是沒有必要的。任意移除整個食物類別可能導致營養不足並增加餐單計劃的壓力。

應採取的步驟：

  • 如果懷疑食物過敏或不耐受，請諮詢有牌照的過敏科醫生或醫療專業人士。
  • 除非有醫療建議，應專注於均衡飲食，包含多種營養豐富的食物。

美國過敏、哮喘及免疫學學院（AAAAI）及加拿大過敏及臨床免疫學學會（CSACI）等權威機構均不建議使用IgG測試來診斷食物過敏或敏感，因為缺乏科學證據支持。

 

  1. 精神藥物的副作用管理

為ADHD或行為問題而處方的藥物（如興奮劑或抗精神病藥物）可能影響食慾、體重及整體營養。

常見副作用：

  • 興奮劑： 可能減少食慾，導致體重下降或營養不足。
  • 抗精神病藥物： 通常會增加食慾，導致體重增加及提高肥胖相關疾病的風險。

家庭可以採取的措施：

  • 監測食慾： 記錄進食模式，並與營養師一起調整份量或用餐時間。
  • 針對食慾減少： 提供高營養密度的小份量食物，例如奶昔、堅果醬及全脂乳製品。
  • 針對食慾增加： 著重低卡路里、高纖維的食物，例如水果、蔬菜及全穀物，以控制體重。
  • 鼓勵體能活動： 定期運動有助於保持健康體重、改善情緒及增強整體健康。

 

  1. 快速進食行為

由於感官敏感或衝動性，一些神經多樣性人士可能進食過快，導致飲食過量、消化不良或腹脹。

減緩進食速度的小貼士：

  • 鼓勵充分咀嚼，並在每一口之間喝水。
  • 使用較小的餐具或提供較小份量，自然減慢進食速度。
  • 營造平靜、無干擾的環境以促進專注進食。
  • 通過一起用餐示範慢速進食行為。

減慢進食速度有助於消化，幫助識別飽腹感，並使用餐時間更愉快。

 

  1. 食物添加劑與過動

研究表明，某些人工食物添加劑可能導致敏感兒童出現過動行為。然而，這些影響通常較小且並非普遍。

常見問題添加劑：

  • 日落黃（E110）
  • 奎寧黃（E104）
  • 胭脂紅（E122）
  • 鮮紅AC（E129）
  • 檸檬黃（E102）
  • 麗春紅（E124）

實用步驟：

  • 保持食物日記以記錄飲食與行為之間的模式。
  • 以新鮮水果、蔬菜、瘦蛋白及全穀物等天然食品為主。
  • 閱讀標籤，避免含有已知敏感成分的產品（如果懷疑有敏感）。

 

  1. 腸腦軸（Gut-Brain Axis）

腸腦軸是一個連接消化系統與大腦的雙向通訊系統。健康的腸道微生物群與以下好處相關：

  • 改善消化及減少不適感。
  • 通過血清素生成改善情緒調節。
  • 通過褪黑激素調節提升睡眠質量。
  • 潛在減少煩躁或攻擊等挑戰性行為。

腸道健康與免疫力：
約70%的免疫系統位於腸道，幫助調節炎症及增強身體防禦能力。健康的腸道微生物群還可以降低兒童患濕疹及花粉熱等過敏性疾病的風險。

 

結語

良好的營養是改善特殊需要人士健康及福祉的基石。通過解決特定挑戰——無論是消化問題、飲食習慣還是藥物副作用——家庭都可以在日常生活中創造有意義的改變。

早期介入至關重要。在童年時期建立健康的習慣，為終生的身心健康打下基礎。通過耐心、創意及專業支持，家庭可以賦予所愛之人蓬勃發展的能力。

讓我們共同努力，一餐一餐地建設一個更光明、更健康的未來。

 

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Nourishing the Mind: The Connection Between Nutrition and Mental Health

As we observe World Mental Health Day, it’s essential to recognise how our diet influences our mental well-being. Research consistently shows that what we eat can significantly affect our mood, cognitive function, and overall mental health. This article will delve into the science behind nutrition and mental health, explore specific foods that can enhance our well-being, and provide an easy breakfast recipe to kick-start your day positively.

 

The Science Behind Nutrition and Mood

The brain requires various nutrients to function optimally. Nutrients such as omega-3 fatty acids, vitamins B6, B12, D, and minerals like magnesium and zinc play crucial roles in brain health. For instance, omega-3 fatty acids, found in fish and flaxseeds, are linked to reduced symptoms of depression and anxiety. They support the structure of brain cells and promote communication between neurons.

Similarly, B vitamins are crucial for energy production and the synthesis of neurotransmitters, which regulate mood. A deficiency in these vitamins can lead to symptoms of depression and fatigue. Vitamin D, often referred to as the “sunshine vitamin,” is essential for mood regulation as it influences serotonin levels in the brain.

 

Foods That Boost Mental Health

  1. Fatty Fish: Rich in omega-3 fatty acids, fish like salmon, tuna, sardine and mackerel can improve mood and cognitive function.
  2. Leafy Greens: Spinach and kale are high in folate, which is linked to lower rates of depression.
  3. Nuts and Seeds: These foods are good sources of magnesium, a mineral that plays a crucial role in the synthesis of neurotransmitters such as serotonin, which helps regulate mood and anxiety.
  4. Berries: Blueberries, strawberries, blackberries, and raspberries are rich in antioxidants, particularly flavonoids, which have been linked to reduced symptoms of depression and anxiety.
  5. Whole Grains: Foods like oats and brown rice provide complex carbohydrates that help maintain stable blood sugar levels, contributing to a balanced mood.
  6. Banana: Rich in tryptophan, which acts as a precursor to serotonin, known as the “feel-good” neurotransmitter due to its role in promoting well-being and happiness. Additionally, serotonin helps regulate sleep patterns by influencing the sleep-wake cycle and is a precursor to melatonin, the hormone responsible for controlling sleep.

 

The Role of Gut Health

Recent studies have shown a strong connection between gut health and mental health, often referred to as the gut-brain axis. A healthy gut microbiome can influence mood and cognitive function. Probiotic-rich foods such as yogurt, kefir, natto, kimchi, and sauerkraut can promote a healthy gut environment, potentially reducing anxiety and depression.

 

Mindful Eating Practices

Mindful eating is about being present during meals, focusing on the food, and recognising hunger and satiety cues. This practice can lead to healthier food choices and a more positive relationship with food. Here are some tips for incorporating mindful eating into your daily routine:

  • Eat Without Distractions: Turn off your phone and television during meals.
  • Savour Each Bite: Take time to appreciate the flavours and textures of your food.
  • Listen to Your Body: Pay attention to your hunger signals and eat until you’re satisfied, not stuffed.

 

 

Easy Breakfast Recipe: Happy Smoothie Bowl

This simple and nutritious breakfast is packed with omega-3s, vitamins, and antioxidants to boost your mood and energy levels.

Ingredients:

  • 1 ripe banana
  • 1 cup spinach
  • 1 tablespoon ground flaxseed
  • 1 cup unsweetened plant-based milk (e.g. almond milk, soymilk, oat milk, or rice milk)
  • 1/2 cup mixed berries (e.g. blueberries, strawberries, blackberries, or raspberries)
  • 2 tablespoons nuts (e.g. walnuts or almonds)

 

Instructions:

  1. In a blender, combine the banana, spinach, flaxseeds, and plant-based milk. Blend until smooth.
  2. Pour the mixture into a bowl and top with mixed berries and nuts. Ready to serve.

 

Conclusion

As we celebrate World Mental Health Day, let’s remember the powerful impact of nutrition on our mental health. By incorporating nutrient-rich foods into our diets and practising mindful eating, we can nourish not only our bodies but also our minds. Start your day with a healthy breakfast and take a step towards better mental well-being.

 

 

餵養心靈：營養與心理健康的聯繫

 

在世界心理健康日之際，認識我們的飲食如何影響心理健康至關重要。研究不斷顯示，我們吃的東西會顯著影響我們的情緒、認知功能和整體心理健康。本文將探討營養與心理健康之間的科學聯繫，探索可以增強我們福祉的特定食物，並提供一個簡單的早餐食譜，讓你以積極的方式開始新的一天。

 

營養與情緒背後的科學

大腦需要各種營養素才能最佳運作，奧米加三脂肪酸、維他命B6、B12、D，以及如鎂和鋅等礦物質在大腦健康中扮演著重要角色。例如，魚類和亞麻籽中的奧米加三脂肪酸與減少抑鬱和焦慮的症狀有關。它們支持腦細胞的結構並促進神經元之間的溝通。

同樣，B族維他命對能量產生和神經傳導物質的合成至關重要，這些神經傳導物質調節情緒。這些維他命的缺乏可能導致抑鬱和疲勞的症狀。維他命D，通常被稱為「陽光維他命」，對情緒調節至關重要，因為它影響大腦中的血清素水平。

 

促進心理健康的食物

  1. 油性魚類：如三文魚、吞拿魚、沙甸魚和鯖魚，富含奧米加三脂肪酸，有助改善情緒和認知功能。
  2. 綠葉蔬菜：菠菜和羽衣甘藍富含葉酸，與較低的抑鬱率有關。
  3. 堅果和種子：這些食物是鎂的良好來源，鎂在血清素等神經傳導物質的合成中扮演重要角色，有助調節情緒和焦慮。
  4. 莓果：藍莓、草莓、黑莓和覆盆子富含抗氧化劑，特別是類黃酮，與較少抑鬱和焦慮的症狀有關。
  5. 全穀類：如燕麥和糙米提供複合碳水化合物，有助維持穩定的血糖水平，從而促進情緒平衡。
  6. 香蕉：富含色氨酸，作為血清素的前體，因其促進幸福感和快樂感而被稱為「快樂」神經傳導物質。此外，血清素還幫助調節睡眠模式，通過影響睡眠覺醒週期，並且是調控睡眠的荷爾蒙褪黑素的前體。

 

腸道健康的角色

最近的研究顯示腸道健康與心理健康之間存在著密切的聯繫，這種聯繫被稱為腸腦軸。健康的腸道微生物群可以影響情緒和認知功能。富含益生菌的食物，如乳酪、克菲爾、納豆、泡菜和酸菜，可以促進健康的腸道環境，可能減少焦慮和抑鬱。

 

正念飲食的實踐

正念飲食是指在用餐時保持當下，專注於食物，並認識到飢餓和飽足的信號。這種做法可以導致更健康的食物選擇和更正面的飲食關係。以下是將正念飲食融入日常生活的一些提示：

  • 專心地用餐：在用餐時關掉手機和電視。
  • 細嚐每一口：花時間欣賞食物的味道和質感。
  • 聆聽自己的身體：注意自己的飢餓信號，直到滿足為止，而不是吃得過飽。

 

簡單早餐食譜：快樂燕麥碗

這款簡單而營養的早餐富含奧米加三、維他命和抗氧化劑，有助於提升情緒和能量水平。

材料：

  • 1 隻熟香蕉
  • 1 杯菠菜
  • 1 湯匙亞麻籽粉
  • 1 杯無糖植物奶（如杏仁奶、豆奶、燕麥奶或米奶）
  • 1/2 杯混合莓果（如藍莓、草莓、黑莓或覆盆子）
  • 2湯匙堅果（如合桃或杏仁）

 

做法：

  1. 在攪拌機中，將香蕉、菠菜、亞麻籽和植物奶混合，攪拌至光滑。
  2. 將混合物倒入碗中，並用混合莓果和堅果裝飾，即成。

 

結論

在慶祝世界心理健康日之際，讓我們記住營養對心理健康的重大影響。通過將營養豐富的食物納入我們的飲食中，並實踐正念飲食，我們可以滋養自己的身體，同時也滋養心靈。以健康的早餐開始你的一天，向更好的心理健康邁出一步。

 

 

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Nourishing the Gut for a Healthy Mind: Celebrating World Health Day 2024

On World Health Day 2024, let’s delve into the fascinating world of our gut microbiome and its profound impact on our overall well-being. The gut microbiome, a complex ecosystem of microorganisms residing in our digestive tract, is an integral part of our health that influences everything from our metabolism to our mood. Understanding the gut-brain axis and nurturing our gut health through nutrition can lead to a happier, healthier life.

 

The gut-brain axis is a bidirectional communication network that links the enteric nervous system of the gut with the central nervous system of the brain. This intricate relationship means that our gut health can influence our mental state, earning the gut the nickname “the second brain.” The gut microbiota plays a pivotal role in this axis, producing various neurotransmitters and signalling molecules that can affect brain function and mood.

 

So, how can we support this crucial aspect of our health through diet? Here are some practical tips for fostering a healthy gut microbiome:

  1. Boost Fibre Intake: Incorporate a variety of high-fibre foods like fruits, vegetables, whole grains, nuts, and seeds. These act as prebiotics, feeding the good bacteria in your gut.
  2. Embrace Dietary Diversity: Aim for at least 30 different plant-based foods each week to encourage microbial diversity.
  3. Enjoy Fermented Foods: Include fermented foods like yogurt, kefir, natto, miso, tempeh, sauerkraut, kimchi, and kombucha, which contain probiotics that can help balance your gut flora.
  4. Stay Hydrated: Drinking plenty of water aids digestion and helps maintain the mucosal lining of the intestines.
  5. Limit Processed Foods: Ultra-processed foods that are high in sugar, saturated fat, salt and preservatives can disrupt your gut microbiome. Examples include sausage, frozen ready meals, sugary sodas, instant noodles and candies. Opt for whole, unprocessed ingredients whenever possible.
  6. Practice Mindful Eating: Take the time to chew your food thoroughly, which can aid digestion and absorption of nutrients, benefiting your gut microbiota.

The link between gut health and mental health is supported by numerous studies. For instance, an imbalance in the gut microbiota has been associated with various mental health issues, including anxiety and depression. By nurturing our gut microbiota through diet, we can potentially improve our mental health and resilience to stress.

Now, let’s put these tips into practice with a delicious and nutritious vegan recipe that’s sure to delight your taste buds and your gut bacteria.

Vegan Tofu Stir-Fry

Serves 2

Ingredients:

400g extra firm tofu, diced

2 cloves garlic, minced

1 slice ginger, grated

1 medium carrot, shredded

1 cup snap peas

1 red bell pepper, sliced

1 yellow bell pepper, sliced

1 tablespoon sesame oil

1 tablespoon soy sauce

Salt and pepper to taste

 

Instructions:

  1. Heat oil in a large non-stick pan over medium heat. Add tofu and cook until golden brown. Remove from the pan and set aside.
  2. In the same pan, sauté garlic and ginger until slightly softened. Add carrot and stir-fry for about 3 minutes until slightly softened.
  3. Add snap peas and bell peppers. Stir-fry for about 2 minutes.
  4. Return tofu to the pan, toss everything together with soy sauce and heat through.
  5. Season with salt and pepper to your liking. Ready to serve.

*This dish can be served with cooked brown rice or soba noodles*

 

Nutritional Analysis (per serving):

Calories: 251 kcal

Protein: 19g

Total fat: 11g

Total Carbohydrates: 22g

Fibre: 5g

 

This recipe is not only a feast for the eyes with its vibrant colours but also a treat for your gut microbiota, providing a rich source of plant-based proteins and dietary fibre. By incorporating such gut-friendly meals into your diet, you can take a proactive step towards enhancing your gut-brain axis and, consequently, your mental and physical health.

 

滋養腸道，保持健康心態：慶祝 2024 年世界衛生日

在 2024 年世界衛生日，讓我們深入了解腸道微生物組的世界及其對我們整體健康的深遠影響。 腸道微生物組是存在於我們消化道中的複雜微生物生態系統，是我們健康不可或缺的一部分，影響著從新陳代謝到情緒的一切。 了解腸腦軸並透過營養培養腸道健康可以帶來更快樂、更健康的生活。

腸腦軸是一個雙向通訊網絡，將腸道的腸神經系統與大腦的中樞神經系統連接起來。 這種錯綜複雜的關係意味著我們的腸道健康可以影響我們的精神狀態，因此腸道被稱為「第二個大腦」。 腸道微生物群在此軸中發揮關鍵作用，產生各種會影響大腦功能和情緒的神經傳導物質和訊號分子。

那麼，我們如何透過飲食來支持我們健康的這一重要面向呢？ 以下是培養健康腸道微生物組的一些實用技巧：

  1. 增加纖維：加入各種高纖維食物，如水果、蔬菜、全穀類、堅果和種子。 它們充當益生元，為腸道中的有益細菌提供營養。
  2. 膳食多樣化：每週至少吃 30 種不同的植物性食物，以促進微生物多樣性。
  3. 發酵食品：包括乳酪、克菲爾、納豆、味噌、天貝（印尼發酵黃豆餅）、德式酸菜、泡菜和康普茶等發酵食品，它們含有益生菌，有助於平衡腸道菌叢。
  4. 補充水分：喝足夠的水有助於消化並有助於維持腸道黏膜內壁。
  5. 限制加工食品：富含糖、飽和脂肪、鹽和防腐劑的超加工食品會破壞腸道微生物組， 例如香腸、冷凍即食食品、汽水、即食麵和糖果。 盡可能選擇完整的、未加工的食材。
  6. 正念飲食：花時間徹底咀嚼食物，可以幫助消化和吸收營養，有益於腸道微生物群。

 

腸道健康與心理健康之間的關聯得到了許多研究的支持。 例如，腸道微生物群的不平衡與各種心理健康問題有關，包括焦慮和憂鬱。 透過飲食培育腸道微生物群，我們可以改善我們的心理健康和抗壓性。

現在，讓我們將這些技巧付諸實踐，製作美味又營養的純素食譜，以滿足您的味蕾和腸道細菌的需求。

 

純素豆腐炒雜菜

2人份

食材：

400克硬豆腐，切塊

2 瓣大蒜，切碎

1 片生薑，切碎

1 條甘筍，切絲

1 杯豌豆

1 個紅甜椒，切片

1 個黃甜椒，切片

1湯匙芝麻油

1湯匙豉油

鹽和胡椒調味

 

做法：

  1. 易潔鑊用中火加熱油， 加入豆腐塊，煮至金黃色。 從鑊中取出並放在一邊。
  2. 在同一個鑊中，爆香大蒜和薑。加入紅蘿蔔，炒約​​3分鐘至稍微變軟。
  3. 加入豌豆和彩椒，炒約2分鐘。
  4. 將豆腐放回鑊中，加入豉油攪拌，將所有食材炒至熟透。
  5. 依照自己的喜好加鹽和胡椒調味，即成。

*這道菜可配搭糙米或蕎麥麵一併進食*

 

營養分析（每份）：

卡路里：251大卡

蛋白質：19克

總脂肪：11克

總碳水化合物：22克

纖維：5克

 

此食譜不僅顏色鮮豔吸引，還為您的腸道微生物群提供豐富的植物性蛋白質和膳食纖維來源。 透過將此類有益於腸道的飲食納入您的飲食中，以增強您的腸腦軸，從而促進您的身心健康。

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